STRENGTH/SKILL

3 Sets for quality, rotate through

A1. SL Cross Body RDL x8
F; Regular DB RDL x8 or
Staggered Stance RDL x8 each leg
P/S: as Rx; hold DB/KB or BB in opposite Hand x8 each leg

A2. Dragon Flag:
3x3; even slower eccentric
F: 4 reps x4-5 sec per rep [knees can be bent/tucked] P: 3 reps 6-7 seconds
S: 2 reps x10 seconds per rep

A3. 2KB Front Rack Farmers Carry x100' or Odd Object Hold; 100'
all groups; adjust based on load

WOD

25 min AMRAP

25 Double Unders

20 Suit Case Sit Up

15 Push Ups

10 Box Jump Over

5 DB Renegade Row

rest 60 sec active

F: Single Under x50 + Sit Up x10 + Push Up x10+ Box Step up x10 + Ring Row x10
P: as RX
S: V-Up + 30/24" BJ + Ring Push Up